Tomato and Chickpea Soup Hasa Tamata Ma Hummus

Embark on a flavorful journey with Tomato and Chickpea Soup (Hasa Tamata Ma Hummus), a simple yet hearty dish that's perfect for cozy weeknight dinners or healthy meal prep. This Middle Eastern-inspired soup combines the robust richness of crushed tomatoes with the nutty creaminess of chickpeas, elevated by aromatic spices like cumin, coriander, and paprika. Simmered to perfection, it strikes a harmonious balance between a velvety, blended texture and satisfying chunks for a delightful bite. A splash of lemon juice adds a zesty brightness, while optional garnishes like fresh cilantro and a dollop of yogurt lend an extra layer of freshness and creaminess. Ready in just 40 minutes, this plant-based soup is not only packed with flavor but also brimming with nutrients. Serve it warm with crusty bread or pita for a comforting, wholesome meal that's as nourishing as it is delicious.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 28 ounces canned crushed tomatoes
• 4 cups vegetable broth
• 15 ounces canned chickpeas, drained and rinsed
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro, chopped (optional, for garnish)
• 2 tablespoons plain yogurt (optional, for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 5 minutes, or until softened and translucent.

Step 3

Stir in the minced garlic, ground cumin, ground coriander, and paprika. Cook for 1 minute, stirring constantly, until the spices are fragrant.

Step 4

Pour in the crushed tomatoes and vegetable broth, stirring to combine.

Step 5

Add the chickpeas, salt, and black pepper to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes, allowing the flavors to meld together.

Step 6

Using an immersion blender, blend the soup partially to create a slightly creamy texture, while leaving some chickpeas whole for a hearty bite. (Alternatively, transfer half the soup to a blender, blend until smooth, then return it to the pot.)

Step 7

Stir in the lemon juice and adjust seasoning with more salt and pepper if needed.

Step 8

Ladle the soup into bowls and garnish with fresh cilantro and a dollop of plain yogurt, if desired.

Step 9

Serve warm with crusty bread or pita on the side.

Nutrition Facts

Serving size	(2362.0g)

Amount per serving	% Daily Value*
Calories	1417.9

Total Fat 48.4g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 5.5g
Cholesterol 3mg	0%
Sodium 6884.5mg	0%
Total Carbohydrate 209.1g	0%
Dietary Fiber 51.0g	0%
Total Sugars 68.0g
Protein 57.3g	0%

Vitamin D 16IU	0%
Calcium 599.3mg	0%
Iron 22.9mg	0%
Potassium 5571.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.0%

Protein: 15.3%

Carbs: 55.7%